WOD 02.04.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

Performed with one light kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (12:00 – 15:00)

Kettlebell Ankle Stretch: 45 Seconds Each Side

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Kettlebell Squat Hold: 1 Minute

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MOVEMENT PREP (15:00 – 25:00)

KETTLEBELL SWING:

Performed With Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Kettlebell Swings

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BOX JUMP OVERS:

3 Step-ups (Each Side)

10 Small Hops

10 Tall Hops

Show Different Styles

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height)

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FRONT SQUATS:

5 Pausing Front Squats

5 Front Squats

Weightlifting

Front Squat (Build to Heavy Single)

WOD

Funny Bone (Time)

21-15-9:

Kettlebell Swing (70/53)(MRx 44/35)

Box Jump Overs (24/20)(MRx 20″)

Front Squats (135/95)(MRx 95/65)